Winter is coming, why should you keep running? Benefits of winter running

Winter is here, the weather is getting colder, and getting up is becoming more and more painful, not to mention going for a run outdoors. However, did you know that when the temperature drops sharply, going for a run outdoors is really not just about exercising your willpower. What are the benefits of running in winter? Now, let's take a look at the relevant knowledge about winter running with Encyclopedia Knowledge Network! ‍‍‍‍

Contents of this article

1. The body is more cold-resistant and the reaction is no longer slow

2. Winter is better for burning fat and exercising the heart and lungs

3. The colder the weather, the easier it is to run

4. Running in autumn and winter can help cure depression

5. When running in autumn and winter, you should pay attention to...

The body is more resistant to cold and the reaction is no longer slow

When running in winter, the cold outdoor environment will constantly stimulate our body, muscles and blood vessels will constantly contract, which can accelerate our metabolism and blood circulation, improve the body's cold resistance and ability to adapt to this environment.

As we grow up, we must have seen those uncles who can insist on exercising in the winter wearing only a vest. In addition to their physical fitness, it is also inseparable from their decades of insistence on outdoor exercise.

Another thing that is often overlooked is...

In winter, we tend to stay indoors in a warm environment. This monotonous and hot environment will definitely affect the excitability of the cerebral cortex, making the body slow to respond to the external temperature. Appropriate outdoor exercise can achieve the effect of constantly stimulating the body and brain, making us no longer "numb" in winter.

Winter is better for burning fat and exercising the heart and lungs

In order to keep the human body at normal temperature, we need to generate more heat when exercising in winter, which will be more effective in burning fat.

The Huffington Post pointed out that although the advantage of fat burning in winter running is not so obvious in terms of the effect during exercise alone, because the human body's metabolism is getting faster, it can also allow us to consume more calories when we are not exercising.

Additionally, as mentioned earlier, cold conditions stimulate the body and our heart rate increases.

For people with healthy heart function, this degree of increase helps improve our cardiopulmonary function. Of course, another subtext of this view is that if you have a bad heart, it is recommended to exercise less in cold environments.

The colder the weather, the easier it is to run

Admittedly, the first outdoor run after a sudden drop in temperature can be painful, especially during the warm-up phase.

However, as the body gradually adapts to this exercise environment, it is not difficult to feel that the colder the weather, the easier it is to run, because it reduces the possibility of overheating our body.

What are the disadvantages of overheating? In addition to the possible harm to our bodies, it will also reduce people's desire and patience for running. From a certain perspective, the colder the season, the more suitable it is for accumulating running volume, while summer is more suitable for improving explosive power. In addition, when running in the summer, we are likely to be lazy and skip the warm-up step. But on a cold day, I believe that few people will start a day's long run when their bodies are stiff.

Running in autumn and winter can help cure depression

In the psychology world, there is a term called "Seasonal Affective Disorder" (SAD), which is particularly prevalent in the cold winter, especially after the New Year's Day and Spring Festival holidays. (Ah, it should actually be called "Seasonal Aversion to Work Syndrome").

Running has a great effect on soothing your mood. Even if you don't have symptoms of SAD, if you can occasionally go out for some fresh air, breathe some fresh air, and sweat, your mental state will naturally be much better. Some scenery can only be felt in winter.

This is not without scientific basis. In order to maintain body temperature, the body needs to generate more heat and secrete more endorphins when running in autumn and winter, which will give people a high feeling. Of course, if you happen to encounter smog, don't force yourself...

When running in autumn and winter, you should pay attention to...

From warming up before running to keeping warm after running, Tao Shaoming, former head coach of the national women's marathon team, believes that no details of running in autumn and winter can be missed. He recommends:

Wear enough clothes before warming up and keep warm. When your body starts to sweat slightly, take off your coat and continue running.

The warm-up is mainly jogging, about five minutes of jogging and three minutes of dynamic stretching. The ankle and knee joints are fully moved to increase muscle temperature and ligament flexibility, and strengthen body circulation.

Breathe mainly through your nose to warm up the cold air. Exhale through your mouth and nose at the same time. The rhythm depends on the situation. Generally, it is appropriate to exhale every three steps or three and a half steps. It is recommended that friends with rhinitis wear a mask.

In the dry autumn and winter seasons, hydration is essential. Prepare a thermos bottle and add warm water. This will not easily cause choking and will also help the body recover.

When running in low temperatures, the human body will still excrete a lot of sweat. After running, you should go indoors or to a place with a higher temperature as soon as possible. Wipe off the sweat before stretching, or wipe off the sweat and then take a shower and stretch.

When the temperature is low, drivers will react more slowly, so you need to pay more attention to safety when running on the road. Wear clothing with reflective strips to stay conspicuous.